Are Nuts on my Diet?

Posted: Aug 05 in Nutrition, Weight Management Strategies by

Tree nuts can be part of a weight management plan with evidence pointing towards definite benefits in weight maintenance.

PORTION CONTROL is essential. A fat “exchange”, equal to a pat of butter, with 45 to 50 calories consists of the following:

  • Almonds–7
  • Brazil Nuts–2
  • Cashews–6
  • Hazelnuts–6
  • Macadamias–3
  • Pecans–4 halves
  • Pine Nuts–40
  • Pistachios–14
  • Walnuts–4 halves

Healthy fat and nutrients are high in nuts, but the calories add up fast. Healthy eating isn’t about elimination. It’s moderation.

-Suzanne Boos, RD


2 Responses to “Are Nuts on my Diet?”
  • Dr. Lazarus says:

    Suzanne – how about various types of peanut butter?

  • Suzanne says:

    Peanuts are legumes that are more like nuts nutritionally than like beans. They have protein but more fat than protein. About 10 peanuts is a fat exchange. Peanut butter, like peanuts, has roughly twice the grams of fat as grams of protein. Roughly 1/2Tbsp. is a healthy fat exchange. Some varieties have some fat removed and are labeled “low fat” so about 1Tbsp. is a serving. Others are labeled “natural” and have a few less additives, including sugar.

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